Fibre Diet

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Fibre -Diet
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FOOD SECTIONS

• 1. Treats such as cakes, biscuits and sweets are
  fine to eat in moderation.
• 2. Fish, meat and poultry are great sources of
  protein - eat twice a day.
• 3. Drink plenty of water throughout the day.

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4. Eat at least five portions of fruit and veg.
Fruit can be eaten fresh, tinned, dried, frozen
or juice . 5. Bread, potatoes and cereal
should form the base of a healthy, balanced diet.
Try to eat six portions each day.
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WHATS FIBRE?
Fibre is a nutrient found in plants most of the
fibre we get from foods is not fully digested,
but it has a very important function as it makes
its way through your intestines.
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WHAT CAN FIBRE DO FOR YOU?

• promote regularity and prevent disorders of the
  digestive system
• help reduce risk of colon and breast cancer
• help lower blood cholesterol levels and risk of
  heart disease when combined with a low-fat diet
• help control blood sugar levels in people with
  diabetes
• may help with appetite and weight control in
  "fat- and calorie-reduced diets"

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WHAT DOES 25- 35 GRAMS A DAY MEAN?
Take a look at this sample, High Fibre Menu for
the day...
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BREAKFAST
1 cup bran flakes 4.4 g 2 tbsp raisins 0.8 g ½
cup milk 0.0 g 1 orange, sliced 2.4 g
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SNACK
1 cup bran flakes 4.4 g 2 tbsp raisins 0.8 g ½
cup milk 0.0 g 1 orange, sliced 2.4 g
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LUNCH
sandwich on whole wheat 3.5 g 1 cup split pea
soup 3.1 g 1 pear (with skin) 5.1 g
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DINNER
chicken 0.0 g 1 cup brown rice 3.5 g ½ cup
green peas 5.7 g ½ cup ice cream 0.0 g ¼ cup
strawberries 0.9 g
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Total Daily Fibre
31.9 grams
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There are two kinds of fibre insoluble and
soluble...
Insoluble fibre (found in wheat bran, whole
grains, and some vegetables) works in the lower
intestine it promotes regularity and prevents or
manages diseases of the colon. Soluble fibre
(found in dried beans, peas, lentils, oats,
veggies like cabbage, green beans, squash, and
fruit like apples and oranges) works in the upper
intestine, and helps lower blood cholesterol when
combined with a low fat diet.
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Where can I find fibre?
Grain Productswhole-grain or wheat bran cereals,
whole-grain breads, bran muffins, brown
rice Vegetables Fruitall vegetables and fruit
contain some fibre berries and dried fruit are
high in fibre Meat Alternativesdried beans,
peas, lentils are high in fibre peanut butter,
nuts, and seeds also provide fibre
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How do I eat more fibre?

• aim for 5-10 servings of Vegetables Fruits each
  day
• aim for 5-12 servings of Grain Products each day
• eat fruit instead of drinking juice
• leave the skins on your fruits and veggies
• choose whole grain and bran breads and cereals
• sprinkle bran on lower fibre breakfast cereal

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Take note!
Increase your fibre intake gradually to give your
digestive tract time to adjust, and to avoid gas
and bloating.Be sure to drink lots of water and
other fluids (about 8 cups a day) to help the
fibre work properly.